This exercise mainly works the latissimus dorsi, rhomboids, and trapezius muscles – these are important muscles in your upper back.

It's perfect if you want to get stronger and improve your posture, and you don't need any special equipment to do it.

Because it strengthens your back, it can help you do other exercises better and make everyday tasks easier.

To do the exercise, lie on your stomach with your knees bent. Reach your arms out, holding something like a light weight or a water bottle.

Pull the weight towards your stomach, squeezing your shoulder blades together. Slowly let the weight back down.

Start with a weight that's easy for you and gradually increase it as you get stronger.

Remember to keep your back straight and avoid jerking movements.

Doing this exercise regularly can make a big difference in your upper body strength and how you stand and move.

It helps make your back muscles stronger and more able to handle everyday activities and other workouts. This means you can lift heavier things and do more without getting tired easily.

Doing this exercise regularly can improve your posture. It helps balance the muscles in your back, so you stand and sit straighter and more comfortably.

Because you're holding onto weights, this exercise also strengthens your grip. A strong grip is useful for many things, from carrying groceries to playing sports.

By strengthening your back, this exercise helps protect you from injuries. Strong back muscles support your spine and reduce the risk of back pain from everyday movements or other activities.

Grab your weights: Hold a dumbbell in each hand, letting your arms hang straight down towards the floor. Make sure you can comfortably hold the weights.

Engage your middle: Tighten your stomach muscles. This helps protect your back and makes the exercise more effective.

Keep your head straight: Look straight down at the floor. Avoid looking up or tilting your head.

Pull the weights: Slowly pull the dumbbells up towards your chest. Try to touch your chest with the weights. As you pull, squeeze your shoulder blades together. This is the main part of the exercise.

Slowly lower: Gently bring the dumbbells back down to the starting position. Control the movement all the way down.

Repeat: Do this movement again and again for as many times as you planned. Take a break if you need to.

Important tip: Always move slowly and smoothly. This helps you work your muscles better and keeps you from getting hurt.

Try inverted rows: This exercise uses a bar set low to the ground. You lie under it, grip it, and pull yourself up. It's great for your back, biceps, and shoulders, and it's easier than a regular row. It also helps with posture.

Another good option: Pull-ups (using chairs for support): If you can't do a full pull-up, use two sturdy chairs for support. This helps you practice the movement and build strength in your back and arms. It's a challenging exercise that builds a lot of upper body strength.

For a different approach: Bent-knee hip raises: This exercise focuses on your glutes (butt muscles) and lower back, but it also works your core. It's simple – you lie on your back and lift your hips. You don't need any equipment for this one.

These exercises all work similar muscles to the lying floor row, but they use different movements. This is good because it keeps your workouts interesting and helps you get stronger in different ways.

This exercise is great for building strong back muscles. It's like a row, but you lie on the floor.

Try these variations to make your workout more fun and effective:

Inverted Row with Bent Knees: This is like a row, but you're hanging under a bar instead of lying on the floor. It works your biceps and tummy muscles more.

You can do this using a bar in a gym or a special strap that hangs from the ceiling.

It's good because you can adjust how hard it is by changing how high or low you hang.

Inverted Row with Bent Knee Between Chairs: This is similar to the one above, but you use two chairs instead of a bar. This helps you spread your arms wider, which is good for your posture and upper body strength.

You can adjust the distance between the chairs to change how hard it is.

These changes help keep your workouts interesting and help your muscles grow stronger. They all work similar muscles, but in slightly different ways.

Try each one to find what you like best and see how much stronger you get!

Control the weight: Don't swing the weights. Move them slowly and smoothly. Swinging uses your body's momentum instead of your muscles, making the exercise less effective and risky.

Tighten your tummy muscles: Keep your stomach muscles firm throughout the exercise. This helps protect your back and makes the exercise safer and more effective. Think about pulling your belly button towards your spine.

It helps build strong back muscles which are important for good posture and everyday activities like lifting.

The bent knee position makes it easier to do than some other back exercises, making it good for beginners.

To do it correctly, lie on your stomach with your knees bent and feet flat on the floor. This keeps your body stable.

Hold a light weight (or resistance band) in each hand, letting your arms hang down. Start with a weight you can easily manage.

Pull the weights towards your chest, squeezing your shoulder blades together. Imagine you're trying to touch your elbows to your waist.

Slowly lower the weights back to the starting position. Control the movement to avoid injury.

Keep your back straight and avoid arching your lower back. Focus on using your back muscles, not your arms.

Breathe in as you lower the weights and breathe out as you pull them up. This helps with control and power.

Start with a small number of repetitions (like 8-12) and gradually increase as you get stronger. Listen to your body and rest when needed.

If you're new to exercise, talk to a doctor or physical therapist before starting a new workout routine. They can help you create a safe and effective plan.

Remember to use proper form to prevent injuries. If you're unsure, watch videos or ask a fitness professional for guidance.